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  6. Cashew vs. Sockeye salmon

Cashew vs. Sockeye salmon — In-Depth Nutrition Comparison

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Summary of differences between cashew and sockeye salmon

  • Cashew has more copper, iron, manganese, magnesium, zinc, and phosphorus; however, sockeye salmon is higher in vitamin B12, vitamin D, and vitamin B3.
  • Cashew covers your daily need for copper, 235% more than sockeye salmon.
  • Cashew has 127 times more manganese than sockeye salmon. While cashew has 1.655mg of manganese, sockeye salmon has only 0.013mg.
  • Sockeye salmon has less saturated fat.
  • The glycemic index of cashew is higher.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Cashew vs Sockeye salmon infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +711.1%
Contains more CalciumCalcium +236.4%
Contains more PotassiumPotassium +51.4%
Contains more IronIron +1184.6%
Contains more CopperCopper +2788.2%
Contains more ZincZinc +950.9%
Contains more PhosphorusPhosphorus +94.4%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +12630.8%
Contains more SeleniumSelenium +78.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
Cashew
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +169.4%
Contains more Vitamin KVitamin K +34000%
Contains more FolateFolate +257.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +324.1%
Contains more Vitamin B3Vitamin B3 +853.2%
Contains more Vitamin B5Vitamin B5 +47.5%
Contains more Vitamin B6Vitamin B6 +98.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.99mg

All nutrients comparison - raw data values

Nutrient Cashew Sockeye salmon DV% diff.
Copper 2.195mg 0.076mg 235%
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Iron 6.68mg 0.52mg 77%
Manganese 1.655mg 0.013mg 71%
Magnesium 292mg 36mg 61%
Fats 43.85g 5.57g 59%
Vitamin B3 1.062mg 10.123mg 57%
Monounsaturated fat 23.797g 1.864g 55%
Zinc 5.78mg 0.55mg 48%
Polyunsaturated fat 7.845g 1.327g 43%
Phosphorus 593mg 305mg 41%
Vitamin B6 0.417mg 0.827mg 32%
Saturated fat 7.783g 0.969g 31%
Vitamin K 34.1µg 0.1µg 28%
Selenium 19.9µg 35.5µg 28%
Vitamin B1 0.423mg 0.157mg 22%
Cholesterol 0mg 61mg 20%
Choline 112.6mg 20%
Calories 553kcal 156kcal 20%
Protein 18.22g 26.48g 17%
Vitamin B2 0.058mg 0.246mg 14%
Fiber 3.3g 0g 13%
Starch 23.49g 0g 10%
Carbs 30.19g 0g 10%
Vitamin B5 0.864mg 1.274mg 8%
Potassium 660mg 436mg 7%
Vitamin A 0µg 58µg 6%
Folate 25µg 7µg 5%
Sodium 12mg 92mg 3%
Calcium 37mg 11mg 3%
Vitamin E 0.9mg 0.99mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 0g N/A
Sugar 5.91g 0g N/A
Trans fat 0.023g N/A
Tryptophan 0.287mg 0.335mg 0%
Threonine 0.688mg 1.247mg 0%
Isoleucine 0.789mg 1.274mg 0%
Leucine 1.472mg 2.185mg 0%
Lysine 0.928mg 2.574mg 0%
Methionine 0.362mg 0.858mg 0%
Phenylalanine 0.951mg 1.086mg 0%
Valine 1.094mg 1.461mg 0%
Histidine 0.456mg 0.711mg 0%
Fructose 0.05g 0g 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +687.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +309.7%
Contains more ProteinProtein +45.3%
Contains more WaterWater +1194.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +1176.7%
Contains more Poly. FatPolyunsaturated fat +491.2%
Contains less Sat. FatSaturated fat -87.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.